Strength and
capacity for the years you actually want.
The 360 is a proper assessment of how you move and perform today. Six areas, tested one to one. We don’t guess. We test, assess and plan, then retest so you can see the change.
How it works
Baseline. Train. Retest.
Baseline
We test six areas and find where you are today.
12-week block
Your programme is built from what the tests show, not from a template.
Retest
We repeat the tests and compare. You see what changed and what’s next.
Six areas
What we test
Strength
The base for everything else: pushing, pulling, lifting and carrying.
Mobility
Moving freely through everyday positions, with less stiffness and fewer niggles.
Balance & stability
Staying steady and in control as the years go on.
Power
Producing force quickly, for stairs, stumbles and getting up off the floor.
Cardio
Building the engine, and how quickly you get your breath back after effort.
Lifestyle
Food and sleep too, if they’re getting in the way.
What you walk away with
A report you can actually use.
Every Full 360 ends with a written report: where you stand in each area for your age and sex, and a clear plan for the next 12 weeks. Here's an example.
Sample report · Male, 54
Fictional example
- MobilitySit-and-reach +4 cm · Shoulder reach: L & R clear · Ankle dorsiflexion: 11 cm (L) / 12 cm (R)On track
- StrengthGrip 46 kg (R) / 44 kg (L) · 22 push-ups (age 50–59 norm: 15–24)On track
- BalanceSingle-leg stand, eyes closed: 7 s (L) / 11 s (R) (age 50–59 target: 15 s+)Building
- Power5-rep sit-to-stand: 11.8 s (age 50–59 target: <9.5 s)Focus
- Cardio2-km brisk walk test (UKK protocol): 18 min 40 s · Est. VO2 score below age averageBuilding
- Lifestyle & bodyWaist-to-height 0.53 (target <0.50) · Sleep 6 hBuilding
Roland's summary & priority plan
Strong base and moves well. Power and balance are the gaps, and they matter most for stairs, stumbles and getting up off the floor.
- Power, twice a week. Fast chair rises and step-ups, done quickly and with control. Short sets, full rest.
- Balance, a little every day. Single-leg stands with fingertips lightly on the kitchen worktop for support, building to unassisted and eyes closed as control improves.
- Cardio, three brisk walks a week. 30 minutes, at a pace where talking is possible but not easy.
Retest in 12 weeks, with the same tests, so you can see exactly what changed.
Age-and-sex benchmarks are based on published normative fitness data (Male, 50–59 band) and Roland Fitness coaching standards. Hollow dots show realistic 12-week coaching targets. This is a functional fitness assessment, not a medical test.
Where the 360 happens
Stars Gym, Battersea.
Or a gym or studio near you with the right equipment. It takes 1 hour 20 minutes, in person.
Where do you want to start?
Two ways in
At home · 15 minutes
The 360 Lite
Six simple tests at home, about 15 minutes. You see your results straight away, and Roland follows up himself if you choose to send them.
About 15 minutes, no obligation
Take the 360 LiteIn person · 1 hour 20 minutes
The Full 360
Six areas, tested one to one: mobility, strength, balance, power, cardio and lifestyle. It takes 1 hour 20 minutes, in person, at Stars Gym in Battersea or a gym or studio near you with the right equipment.
Ask for my price guide and availability. I reply myself, within 24 hours.
Enquire about the Full 3602-week programme · 12 moves · No kit
Back & Core Groundwork
Free up your back. Connect your core. Move with ease. The groundwork I start my private clients on.